By: Elviros

While working as a community pharmacist, I encounter patients seeking relief from persistent neck pain on a weekly basis. This common issue, often resulting from stiff necks, poor sleeping positions, or general neck and shoulder pain, can significantly impact daily life. Many patients do not wish to rely solely on medication to ease the pain but are unsure of what other measures they can take. Drawing from my professional experience I’d like to share some practical tips that you can try to alleviate this discomfort. These strategies aim to provide relief and improve the quality of life for those struggling with neck pain.

1. Mind Your Posture

One of the primary causes of neck pain is poor posture. We often spend hours each day hunched over our computers, phones, or desks without realizing the strain it puts on our necks. To combat this, try to be conscious of your posture during the day. If you work in front of a computer, ensure your monitor is at eye level, keep your shoulders relaxed, and your spine neutral. Regularly checking your posture throughout the day should help avoid the development of a stiff neck.[1]

2. Invest in your Pillows

Sleep plays a crucial role in how our neck feels during the day. Regularly experiencing neck pain first thing in the morning can be a sign that your pillows are not optimally supporting your neck. Ergonomic pillows can improve your sleep posture by supporting the natural curve of your neck and allowing the tight muscles in your neck and upper back to relax.[2]

3. Apply Heat or Cold Therapy

Heat and cold therapy are simple yet effective ways to relieve neck pain. Applying a warm compress or heating pad can help relax tense muscles and improve blood flow. Conversely, an ice pack can reduce inflammation and numb the sore area. Many patients find that alternating between heat and cold therapy works great as they personally find a balance that provides relief.

4. Gentle Stretching and Exercises

Regular stretching and strengthening exercises can prevent and alleviate neck pain. Gentle stretches that target the neck and shoulder muscles can improve flexibility and reduce stiffness.[4] Simple exercises like neck tilts, rotations, and shoulder shrugs can be completed daily. Incorporating these into your routine helps maintain mobility and reduces the risk of chronic pain.

5. Maintain a Healthy Sleep Environment

Creating an optimal sleep environment is crucial for preventing neck pain.[5] In addition to using supportive pillows, it’s also equally important to choose your mattress wisely. Medium-firm options are often great, and sleeping in a neutral position, either on your back or side, can also help. Avoid sleeping on your stomach as it forces your neck into an unnatural position, often leading to a stiff neck in the morning. 

6. Massage Therapy

Massage therapy can be a highly effective treatment for neck and shoulder pain.[6] A professional massage therapist can target specific areas of tension, providing relief and improving circulation. Even self-massage techniques, using tools like foam rollers or massage balls, can help alleviate pain. 

7. Mindful Movements 

Being mindful of your movements and aiming your workspace is set up in the premier way to support your neck and back is a great way to prevent neck pain from developing or worsening. Use ergonomic, supportive chairs, adjust your workstation to the correct height, and avoid putting your neck into unnatural positions such as when holding your phone between your ear and shoulder. These simple adjustments can drastically reduce the strain on your neck muscles.

8. Take Frequent Breaks

If your job requires prolonged periods of sitting or working at a computer, taking frequent breaks is essential. Stand up, stretch, and walk around every hour when possible as this will help to relieve the tension that builds up when you remain stationary for a long period of time. Some people find that setting a timer to remind them to move prevents their neck from becoming stiff and sore.

9. Consult a Professional

If your neck pain persists despite trying these tips, consulting a healthcare professional is crucial. Physical therapists, chiropractors, or doctors can provide personalized treatment plans. They may offer additional techniques such as ultrasound therapy, acupuncture, or prescribe specific exercises tailored to your situation.

Final Remarks

Dealing with neck and shoulder pain can be challenging, but implementing these strategies can significantly improve your quality of life. Maintaining good posture, investing in a cervical memory foam pillow, and incorporating regular stretches into your daily routine can help alleviate discomfort. Remember, everyone’s body is different, so it may take some trial and error to find what works great for you. Stay proactive in managing your neck health, and don’t hesitate to seek personalized professional advice if needed.

References:

[1] D. H. Kim, C. J. Kim, and S. M. Son, “Neck pain in adults with forward head posture: Effects of craniovertebral angle and cervical range of motion,” Osong Public Health Res Perspect, vol. 9, no. 6, pp. 309–313, 2018, doi: 10.24171/j.phrp.2018.9.6.04.

[2] David J. BenEliyahu, “Should you use a special pillow to reduce neck pain?,” Mather Hosptial.

[3] G. Garra et al., “Heat or cold packs for neck and back strain: A randomized controlled trial of efficacy,” Academic Emergency Medicine, vol. 17, no. 5, pp. 484–489, 2010, doi: 10.1111/j.1553-2712.2010.00735.x.

[4] P. Tunwattanapong, R. Kongkasuwan, and V. Kuptniratsaikul, “The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: A randomized controlled trial,” Clin Rehabil, vol. 30, no. 1, pp. 64–72, Jan. 2016, doi: 10.1177/0269215515575747.

[5] R. Bolton, H. Hulshof, H. A. M. Daanen, and J. H. van Dieën, “Effects of mattress support on sleeping position and low-back pain,” Sleep Sci Pract, vol. 6, no. 1, Dec. 2022, doi: 10.1186/s41606-022-00073-x.

[6] A. R. Gross et al., “Massage for neck pain,” Feb. 28, 2024, John Wiley and Sons Ltd. doi: 10.1002/14651858.CD004871.pub5.

About the Author

Carmel Hinds

I am a registered pharmacist in the U.K. with an MPharm from Queen’s University Belfast and 6 years of experience supporting patients in community pharmacies. Passionate about further improving patient outcomes and promoting health literacy on a larger scale, I have transitioned into freelance healthcare writing, bringing my expertise and clarity to complex medical topics.

Disclaimer: This content is for informational purposes only and is not intended as medical advice, nor does it replace professional medical expertise or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional.

Published by: Martin De Juan